CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Sling Shot hip activation

+ Hip Opener series

+ Ankle Stretch :30 each side

Strength

Back Squat

– Set up, execution, common faults, empty bar set

– 6 sets (5,5,3,3,3,3)

– Every 2 minutes

Back Squat (6 sets (5, 5, 3, 3, 3, 3))

Metcon

Metcon (Calories)

3 Rounds:

5′ AMRAP w/ 2 minute rest

30 Power Snatches 95/65

30 Box Jump Overs 24″/20″

Max Calorie Row/Bike

*Score is Total Calories added up across the 3 rounds

Accessory Work

Supersets:

GH Rasies

4 x 10

DB Lateral Raises

4 x 10

Cool Down/Stretch

Stretch 1:00 each

– Quad (twisted lizard, couch, saddle)

– Hamstrings

– Pigeon

– Twisted Cross

– Double Pigeon

– Ankles